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Pacing your way to a better Holiday Season
Tips and Tools for ME, FM and/or Long COVID
Introducing our new Holiday Pacing "Living with ME/Long COVID" email series Module, designed to help you manage your energy and enjoy the festive season without overexertion. This free resource offers practical tips and strategies tailored to those with ME, FM, and/or Long COVID, ensuring you can participate in holiday activities while protecting your health. Plus, the rest of the module series will arrive in your inbox bi-weekly, providing ongoing support and education throughout the year.
Understanding Pacing
Pacing involves managing your physical, mental, emotional, and social activities to avoid worsening symptoms.
Key Concepts
Energy Envelope:
Your personal energy limit for the day.
PEM (Post-Exertional Malaise):
Symptom flare-up after exertion.
Why Pacing is Crucial During the Holidays
The holiday season can be demanding, often leading to overexertion. For those with ME, FM, and/or Long COVID, managing energy is vital to prevent PEM. Pacing helps maintain symptom stability and quality of life.
Why Pacing Works
These conditions are not due to deconditioning but involve complex multi-system impairments. Pacing helps keep energy use within safe limits, reducing the risk of PEM.
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Practical Pacing Tips for the Holidays
FEEL Your Energy Levels
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Assess your daily energy and plan accordingly.
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Recognize that your energy envelope may vary daily.
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ADAPT Your Activities
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Prioritize: Focus on the most meaningful activities.
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Delegate: Share tasks with family or friends.
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Limit Social Events: Choose gatherings that are less demanding.
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Switch Activities: Alternate between different types of activities to conserve energy.
Adapt Holiday Traditions
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Simplify: Opt for easier recipes or store-bought items.
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Modify traditions to be less physically demanding, such as decorating a smaller tree.
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Love shopping? Plan short trips during quieter times, and do the rest online.
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Entertaining? Host a tea instead of a full meal.
LEARN Your Triggers
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Identify activities that deplete your energy.
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Be mindful of holiday-related triggers like social gatherings, travel, or sensory overload (lights, noise).
Manage Sensory Input
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Limit exposure to bright lights, loud music, and strong scents.
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Create a quiet, comfortable space to retreat to if needed.
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Incorporate Rest
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Schedule regular rest periods throughout the day.
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Plan for extra rest before and after significant events.
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Practice “radical rest” by taking extended breaks when needed.
Travel
Travel can enrich your experiences and broaden your perspective, for those who cannot travel, there is a risk of feeling isolated.
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Consider virtual tours.
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Connecting with loved ones online.
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Exploring local destinations at your own pace with loved ones.
Embrace the Season Mindfully
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Remember, it’s okay to say no or adjust plans to suit your needs.
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Communicate your limits to loved ones to set realistic expectations.
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By pacing, you can enjoy the holidays while protecting your health.
Mind Your Timing
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Identify times of day when you have more energy and plan activities accordingly.
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Tools to Prolong Your Energy
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Utilize tools like wheelchairs or mobility aids to help manage energy levels.These tools enable participation in holiday activities without overexertion.
